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A diagnosis for diabetes can come as a shock for anyone, especially for foodies. One of the primary things people are asked to change when they get their diabetes diagnosis is diet—and that can truly be a challenge for most foodies. But there is perhaps one addition to a diabetes diet that can appeal to foodies while also improving their health, and that is fiber-rich foods. Fiber-rich foods are a category of food products that are rich in dietary fibres, both soluble and insoluble.
So, how do these fiber-rich foods aid those with diabetes maintain healthy blood sugar levels? Studies show that dietary fiber, particularly soluble fiber, takes longer to be broken down and absorbed by the body compared to other carbohydrates. This slower digestion helps in preventing rapid spikes in blood sugar levels after meals, promoting a more gradual and controlled release of glucose into the bloodstream.
This apart, fiber-rich foods also improve insulin sensitivity in the body and help keep you satiated and full for much longer. Given that fiber-rich foods also help weight management, eating those can actually benefit you stay fit in the long run too. The best part for foodies is that most fiber-rich foods can be easily adapted into healthy but extremely delicious, low glycemic index dishes. Here are the top 10 fiber-rich foods for those with diabetes.
Video credit: YouTube/Sanjeev Kapoor Khazana
Bajra
Bajra or pearl millet is a traditional Indian grain widely consumed in various parts of the country. It is a good source of fiber and provides about 8 grams of fiber per 100 grams. Bajra can be ground into flour to make rotis (flatbread) or used to prepare dishes like khichdi or porridge.
Chia seeds
These tiny seeds are packed with fiber, including soluble fiber. On average, chia seeds contain about 34 grams of dietary fiber per 100 grams (or approximately 5.5 grams of fiber per tablespoon). They can be sprinkled on cereals, yogurt, or added to smoothies for an easy fiber boost.
Flaxseeds
Like chia seeds, flaxseeds are high in fiber and can be incorporated into various dishes. They can be ground and used in baking or added to oatmeal, yogurt, or smoothies. On average, flaxseeds contain about 27 grams of dietary fiber per 100 grams (or approximately 3 grams of fiber per tablespoon).
Legumes
Legumes like beans, lentils, and chickpeas are excellent sources of fiber. They are versatile and can be added to dals, soups, stews, salads, or used as a protein-rich base for meals. The exact amount of fiber can vary slightly depending on the specific legume and cooking method, but boiled lentils usually have the most amount of fiber.
Berries
Berries such as raspberries, blackberries, and strawberries are not only delicious but also rich in fiber. They can be enjoyed fresh, added to smoothies, or used as a topping for yogurt or oatmeal. The fiber content can vary slightly depending on the specific type of berry, the size and ripeness.
Avocado
Avocado is a fruit that provides both fiber and healthy fats. On average, a medium-sized avocado (about 200 grams) contains approximately 10 grams of dietary fiber. It can be sliced and added to salads, used as a spread on whole grain bread, or blended into smoothies.
Broccoli
Broccoli is a non-starchy vegetable that is high in fiber. It can be steamed, stir-fried, or roasted as a side dish or added to salads and soups. On average, raw broccoli contains about 2.6 grams of dietary fiber per 100 grams. Cooked broccoli generally has a slightly lower fiber content, with around 2.3 grams of fiber per 100 grams.
Brown Rice
Brown rice is a whole grain that retains its bran and germ layers, making it higher in fiber compared to white rice. It contains about 1.6 grams of fiber per 100 grams. Brown rice can be used as a healthier alternative to white rice in various Indian dishes such as pulao, biryani, or as a side dish to curries.
Moringa
Drumstick, also known as moringa, is a nutritious and fiber-rich vegetable widely available in India. It is commonly used in South Indian cuisine. Drumstick can be added to sambar, a lentil-based vegetable stew, or cooked as a side dish with spices and coconut. Consuming drumstick regularly can contribute to your fiber intake.
Nuts And Seeds
Almonds, walnuts, and sunflower seeds are examples of fiber-rich nuts and seeds. The exact amount of fiber in nuts and seeds varies according to the type you consume and the size and amount you eat too. They can be enjoyed as a snack, sprinkled on salads, or added to homemade granola.
